"Modified Murph" Circuit (30-40 min)

Introduction

"Murph" is a mythical CrossFit WOD named after Lieutenant Michael Murphy. This modified version halves the volumes to be accessible while maintaining the challenge spirit.

Structure

1. 800 m run
2. 50 pull-ups (partition into sets)
3. 100 push-ups (partition into sets)
4. 150 squats (partition into sets)
5. 800 m run

Goal: complete as fast as possible.

Partition Strategy

"Cindy" method: 5 pull-ups + 10 push-ups + 15 squats x 10 rounds.

Scaling

• Pull-ups: ring rows, banded, jumping.
• Push-ups: on knees or on box.

Target Audience

Intermediate to advanced.